關於 avocado breakfast recipes for weight loss ，我們在網路上蒐集到這些相關的討論、資訊與評價

4個我最喜歡超級好喝的健康排毒奶昔(純素的)🍃 有助補給營養, 蛋白質和減肥🔥我今天早午餐就是喝牛油果那一個☺️很簡單的步驟在我YouTube頻道上💁🏻‍♀️試了的朋友我想知道你最喜歡的是哪一個!
My 4 Favorite Vegan Smoothies for Detox, Healthy Nutrients, Protein & Weight Loss

1️⃣Tofu Chia Seed Smoothie 豆腐奇亞籽奶昔
2️⃣Matcha Spinach Avocado Smoothie綠茶牛油果菠菜奶昔
3️⃣Strawberry Banana Smoothie草莓香蕉奶昔
4️⃣Chocolate Nut Butter Smoothie 巧克力果仁奶昔

My breakfast + lunch today that you guys asked about in my IG story is the Green Matcha Avocado Spinach Smoothie 🌱
Detox much needed after a few days of non-stop christmas cheat meals! 🙈 😍 Step by step recipes in my YouTube Video❤️ Try the recipes and let me know which one is your favorite!😇

YouTube Channel https://www.youtube.com/stayfitandtravel

| F O L L O W M E |

☞ INSTAGRAM ♡ instagram.com/khengchan_
☞ FACEBOOK ♡ facebook.com/lazydazzy

VIDEO ART DIRECTED & FILMED BY: @GHOSTYGHOST__
https://instagram.com/ghostyghost__
https://instagram.com/ghostydoodle_

INGREDIENTS:

1.BANANA PANCAKE
- EGG
- BANANA
- OATMEAL
- CHIA SEED (OPTIONAL)
- CONDENSED MILK (OPTIONAL)
- PEANUT BUTTER (OPTIONAL)

2. TUNA SPINACH SAVORY OATMEAL
- CANNED SPRING WATER TUNA
- HANDFUL OF SPINACH
- OATMEAL
- CHICKEN BROTH/WATER
- WHITE PEPPER
- EGG

3. OMNIPORK AVOCADO TOAST
- EGG
- AVOCADO
- OMNIPORK (PURCHASED FROM GREEN COMMON)
- WHOLE WHEAT BREAD
- CHILI FLAKES (OPTIONAL)
- GARLIC & LEMON SALT
- SALT (OPTIONAL)

4. BANANA CACAO SMOOTHIE
- PURE CACAO POWDER
- AVOCADO
- BANANA
- MAPLE SYRUP
- OAT MILK/RICE MILK/ SOY MILK
- DATES (OPTIONAL)

EQUIPMENT ⤵️
》Canon EOSR
》Final Cut Pro X

FOR ANY BUSINESS ENQUIRIES ⤵️
lazydazzyy@gmail.com

➢ DISCLAIMER
The opinions that I express are entirely honest and mine. This is NOT a sponsored video.

Meal Prep to Gain Weight for Women (Lean Bulking) | Joanna Soh
Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

Most of the diet plan out there focuses on weight loss, but there are quite a number of you who has been requesting for a WEIGHT GAIN meal plan. The truth is, gaining weight can be more challenging compared to lose weight.

The 1st rule is you need to eat A LOT more than what you're currently consuming. But that doesn't mean you should be eating junk food because your body needs proper nutrient to grow your muscles in a healthy way.

An average female needs between 1600 - 2000Cals a day to maintain her weight. To gain weight, you need between 2000 - 3000Cals a day depending on your body composition & activity level. I've put together this meal plan which is above 2000Cals.

This meal plan is for Monday - Wednesday. For variety, do hop on to Linora Low's channel to check out the meal plan from Thursday to Saturday here:


5 Tips to Gain Weight for Women: https://youtu.be/lzMC-DZM6Yc

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.

________________________________

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp

________________________________

BREAKFAST - Overnight Oats (serves 3)
1) 1½ cups Rolled Oat
2) 1½ cup Whole Fat Milk
3) 2 tbsp. Peanut Butter
4) ¼ cup Goji Berries
5) 1½ tbsps. Chia Seeds
6) 3 medium Bananas

Per Serving: 490Cals, 74.7g Carbs, 17.2g Protein, 15.4g Fat

Steps:
1) In a bowl, mix oats, milk, peanut butter, goji berries and chia seeds together.
2) Transfer the oat mixture equally into 3 separate jars.
3) Place the jars in the fridge overnight.
4) The next morning, top it up with banana.

________________________________

LUNCH - Salmon Spinach Frittata (serves 3)

1) 9oz (255g) Raw Salmon
2) 225g Frozen Baby Spinach
3) 6 large Eggs
4) ½ cup Cherry Tomatoes
5) 1 Bell Pepper
6) 1 medium Onion
7) ½ tbsp. Olive Oil
8) 60g Grated Parmesan Cheese
9) 200g Sweet Potatoes
10) 1.5 Avocado
11) Salt and Pepper to taste

Per Serving: 694Cals, 33.2g Carbs, 45.5g Protein, 44.8g Fat


Steps:
1) Pre-heat the oven to 180 Celsius / 350 Fahrenheit.
2) Cubed the salmon fillet and chop up all the vegetables.
3) Add oil into a pan and cook the onion until fragrant and lightly brown.
4) Add in the salmon fillet and cook until slightly pink.
5) Then add in the frozen spinach and allow it to cook for 3 - 4 minutes.
6) In the meantime, in a separate pan, boil the sweet potatoes until soft.
7) Once the spinach has thawed, add in the cherry tomatoes and bell peppers and allow all the ingredients to cook for another 2 - 3 minutes.
8) Transfer into a square baking dish.
9) In a bowl, whisk all the eggs.
10) The pour the eggs onto the mixed ingredients until its fully covered.
11) Sprinkle some grated cheese all over the dish.
12) Bake it for 30 minutes until the egg is firm and fully cooked through.
13) Serve it with the boiled sweet potato as well as half an avocado.

________________________________

DINNER - Black Bean, Coconut & Rice (serves 3)
1) 1 can (240g) Black Beans, washed & drained
2) 200ml Coconut Milk
3) 2 Potatoes, cubed
4) 2 large Carrots, cubed
5) 2 large tomatoes, roughly chopped
6) 1 Onion, chopped
7) 1 Bell Pepper, chopped
8) 1 Garlic Cloves, minced
9) 1 tsp. Mixed Herbs
10) 1 tsp. Ground Cumin
11) ¼ tsp. Ground Cinnamon
12) ½ tsp. Salt
13) 2 - 3 cups hot water

Steps:
1) Chop up all the vegetables.
2) In a large pot, cook the garlic until fragrant and golden brown.
3) Then add in all the vegetables and herbs & spices.
4) Pour the coconut milk and water and mix through.
5) Close the lid and let it cook for 20-25 minutes until all the ingredients are tender and cooked through.
6) Serve it with 1 cup of rice.

Per Serving – 588Cals, 94.8g Carbs, 15g Protein, 18.4g Fat

________________________________

SNACKS (twice daily)
1) 40g Almond & Cashew Nuts
234Cals, 16.5g Fat, 13.5g Carbs, 8.1g Protein

and / or

2) a Protein Shake
150Cals, 30g Protein, 4g Carbs, 1g Fat

________________________________

TOTAL PER DAY - 2160Cals, 116g Protein, 220g Carbs, 95.5g Fat


Meal Prep to Gain Weight for Women (Lean Bulking) | Joanna Soh

SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ Do you believe that eating FAT will make you FAT. Hear this, eating adequate amounts of GOOD fats can help you to BURN FAT even faster!

This meal plan focuses on higher amounts of good fat and protein and lower carbs,. Because you’re filling up on fat and protein, you’re more likely to feel satisfied and energised all day long, which will naturally have you eating less.

Try them out, SNAP & SHARE your pictures. Tag me @JoannaSohOfficial #JSohRecipes

READ below for the recipes and steps.

________________

Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/

________________

Generally, the macronutrient ratio varies within the following ranges:
• 60-75% of calories from fat
• 15-30% of calories from protein
• 5-10% of calories from carbs


CHEESY MUSHROOM OMELETTE (serves 1)
1) 3 whole eggs - 216Cals, 18g Protein, 14.91g Fat
2) 2 tbsps. Unsalted Butter - 204Cals, 0.2g Protein, 23g Fat
3) ¼ cup Shredded Mozzarella Cheese - 85Cals, 9g Protein, 5.66g Fat
4) ½ Red Bell Pepper, diced - 18Cals, 1g Protein, 0g Fat
5) ½ cup Baby spinach - 5Cals, 0.43g Protein, 0g Fat
6) ½ Yellow Onion, diced - 32Cals, 0.6g Protein, 0.04g Fat
7) 1 cup Mushrooms, diced - 16Cals, 2.2g Protein, 0.2g Fat
8) Salt and pepper to Taste

Per Serving: 576Cals, 43.8g Fat, 31.43g Protein

Steps:
1) Over medium-high heat, saute the mushrooms, bell pepper and onion in a nonstick pan with 1 tbsp butter for about 3-4 minutes.
2) Add spinach; cook and stir until spinach is wilted. Set aside.
3) Whisk the eggs with a fork until smooth and frothy.
4) Next, melt 1 tbsp. butter in a non-stick pan. Then, pour in the eggs evenly.
5) When the omelette begins to cook, sprinkle the vegetables and cheese on top.
6) Using a spatula, carefully ease around the edges of the omelette, and then fold it over in half. Serve hot.


SHRIMP AVOCADO SALAD WITH FETA CHEESE (serves 2)
1) 200g Shrimp, peeled - 210Cals, 40g Protein, 3.4g Fat
2) 2 cups Baby Spinach -20Cals, 1.72g Protein, 0g Fat
3) 2 Whole Eggs, sliced - 144Cals, 6g Protein, 9.94g Fat
4) 1 Avocado, diced -250Cals, 4g Protein, 23g Fat
5) ½ cup Cherry Tomato, halved - 13Cals, 1g Protein, 0g Fat
6) ¼ cup Feta Cheese, diced - 99Cals, 5.3g Protein, 7.98g Fat
7) 1.5 tbsps. Butter - 153Cals, 0.15g Protein, 18g Fat
8) Salt and Pepper to taste

Tzatziki Dressing (serves 4)
1) ½ cup Yoghurt – 75Cals, 5g Protein, 1.9g Fat
2) ¼ cup Mint Leaves, finely chopped – 4Cals
3) ½ cup Cucumber, finely grated – 16Cals, 0.35g Protein
4) 2 tsps. Lemon Juice – 2Cals
5) 1 Garlic Clove, minced – 5Cals, 0.19g Protein
6) Pinch of Salt and Black Pepper to taste

Per serving: 457Cals, 30.4g Protein, 31.4g Fat

Steps:
1) Saute the shrimps in a nonstick pan with butter until the shrimps are cooked through, for about 3 to 4 minutes.
2) Season with dried mixed herbs and salt & pepper. Set aside and allow the shrimps to cool down.
3) Let’s prep the salad! On a bowl or plate, fill the base with baby spinach.
4) Then arrange the shrimp, cherry tomatoes, sliced eggs and avocado on top of spinach. Top it up with feta cheese.
5) Serve it with a side of tzatziki dressing.


THAI FISH CURRY INFUSED WITH COCONUT MILK (serves 2)
1) 2 pieces Mackerel - 460Cals, 41.7g Protein, 35.3g Fat
*you can choose any other white fish of your choice.
2) 200ml Full Fat Coconut Milk - 316Cals, 3.3g Protein, 29.6g Fat
3) 1.5 tbsp. Red Curry Paste - 22.5Cals, 0g Fat
4) 1 Onion, roughly chopped - 44Cals, 1.2g Protein, 0.1g Fat
5) 1 cup Okra - 33Cals, 1.9g Protein, 0.2g Fat
6) 1 Carrot, sliced - 25Cals, 0.6g Protein, 0.1g Fat
7) 1 cup Baby Corn - 133Cals, 4.3g Protein, 1.64g Fat
8) 1 Tomato, roughly chopped - 22Cals, 1g Protein, 0.25g
9) Fresh Cilantro, chopped - 0.2Cals, 0g
10) 1 cup Water
11) Salt and Pepper to taste

Per serving: 528Cals, 27g Protein, 33.5g Fat

Steps:
1) In a pot, cook the curry paste over medium heat very quickly for 1 minute or until fragrant.
2) Then stir in the coconut milk and water. Gently bring to boil.
3) Add fish, all the vegetables and season with salt and pepper. Stir to combine and bring to a boil.
4) Reduce the heat to medium-low and allow all the ingredients to simmer until fish is cooked through and vegetables are tender, for about 20 minutes. Don’t forget to stir occasionally.
5) Garnish with parsley and serve warm.